Dwayne "The ROCK" Johnson Chest Routine

 

 Week 1

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Exercise	Sets x Reps	Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms	4 x 12	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	4 x 12	Chest
Laying On Incline Bench Dumbbell Flys Both Arms	4 x 15	Chest
Dumbbell Bench Press On Bench Both Arms	4 x 12	Chest
Dumbbell Bench Press On Bench Alternating Arms	4 x 12	Chest
Standing Mid Cable Flys Both Arms	3 x 25	Chest

Week 2

Exercise	Sets x Reps	Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms	4 x 10	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	4 x 10	Chest
Laying On Incline Bench Dumbbell Flys Both Arms	4 x 12	Chest
Dumbbell Bench Press On Bench Both Arms	4 x 10	Chest
Dumbbell Bench Press On Bench Alternating Arms	4 x 10	Chest
Standing Mid Cable Flys Both Arms	3 x 20	Chest

Week 3

Exercise	Sets x Reps	Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms	4 x 8	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	4 x 8	Chest
Laying On Incline Bench Dumbbell Flys Both Arms	4 x 10	Chest
Dumbbell Bench Press On Bench Both Arms	4 x 8	Chest
Dumbbell Bench Press On Bench Alternating Arms	4 x 8	Chest
Standing Mid Cable Flys Both Arms	3 x 15	Chest

Week 4

Exercise	Sets x Reps	Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms	4 x 6	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	4 x 6	Chest
Laying On Incline Bench Dumbbell Flys Both Arms	4 x 8	Chest
Dumbbell Bench Press On Bench Both Arms	4 x 8	Chest
Dumbbell Bench Press On Bench Alternating Arms	4 x 6	Chest
Standing Mid Cable Flys Both Arms	3 x 12	Chest